Top 5 Ways to Boost Energy for Men Over 50

Too tired to even think about exercise?

You’re not alone.

According to the Australian Institute of Health and Welfare, a 2022 survey showed that 37% of adults aged 18 – 64 did not meet physical activity guidelines and 73% did not do enough muscle-strengthening exercise.

The key to sticking with exercise is finding an activity you ENJOY! Swimming, tennis, bushwalking, surfing, cycling, and yoga are examples of physical activities that will help you improve your strength, flexibility, and cardiovascular health.

It’s recommended that blokes over 50 do about 150 minutes of moderate to vigorous exercise five or more days a week. That’s just 30 minutes a day – 30 minutes your body and mind will thank you for.

Consistency is key, which is why it is important to find an activity you enjoy and persist until it becomes an integral part of your daily routine. While some blokes prefer to work out alone, joining a team or having a mate along for the ride (literally!) can keep you accountable.

The benefits of regular physical activity far outweigh the list of excuses to avoid it. So, to combat low energy levels in men, lace up those trainers, pull on those boardies, or roll out that yoga mat, because staying active will help you feel more energized, focused, and healthier overall.

Here are 3 ways you can easily incorporate a healthy diet into your daily routine:

1. Choose nutrient-dense foods with a high number of vitamins and minerals, such as leafy greens, berries, citrus fruits, oats, fish, nuts, and seeds. These foods contain vitamins, calcium, magnesium, and iron, which are all essential to maintain energy and build a strong immune system.
2. Eat the rainbow! Eating colourful fruits and vegetables helps you receive a variety of nutrients that deliver anti-inflammatory benefits, increased energy, and stronger bones – all of which help you stay active as you age.
3. Meal prep for busy days! Skipping meals is one of the causes of low energy in men. Meal prepping for the working week will help you eat well and sustain your energy levels throughout the day. And it’s easier than you think! Double batch cooking during the week and freezing portions for lunches is one way to go. Another is to do a big cook-up on a Sunday and pack it into individual containers for the week ahead.

It’s time to whip out the whisk, crack out the cutlery, and rewrite the recipe book for blokes over 50, because eating a diet with lots of variety will deliver improved energy and focus to help you get through the day.

The amount of energy supplements for men on the market is overwhelming. The best supplements for energy contain natural ingredients that deliver a number of benefits to enhance your overall health and well-being.

For blokes over 50, that means having enough energy to enjoy your day and feel good about yourselves so you can hang with the grandkids, go fishing with your mates, or take the missus on camping adventure. We created KYCK for men over 50 to meet these exact needs.

KYCK is TGA-approved and contains 14 premium ingredients, including magnesium, Ashwagandha KSM-66, B-group vitamins, boron, and calcium – all of which deliver an energy boost, maintain muscle mass, and support bone and joint health to keep you fit and fierce at fifty and beyond.

1. Keep a regular time for going to bed and waking up (the snooze button is not your friend!). This helps regulate your body’s internal sleep clock.
2. Wind down for an hour before bed. Ease yourself into a relaxed state to naturally lower stress and cortisol levels.
3. Get some sunlight during the day – sunlight boosts serotonin levels which convert to melatonin – a crucial sleep hormone – in the evening.
4. Keep distractions out of the bedroom. Yes, we mean your phone! Creating a calm, peaceful environment promotes a stronger association in your brain between your bedroom and sleep.
5. Eat your evening meal at least 2 hours before bedtime. This allows your body to properly digest your meal and avoids any discomfort associated with indigestions or heartburn that can impact your sleep.

Good quality sleep, along with regular exercise and a nutritious diet, are essential steps towards a more energetic, healthier and happier you.

If you need to talk to someone right now about your mental health, you can call Beyond Blue on 1300 22 463, MensLine Australia on 1300 78 99 78, or Lifeline on 13 11 14. For an emergency call 000.

Change can also impact your mental wellbeing.

Ageing is a time of transition – retirement is looming, you may be considering downsizing from the family home, and managing a household budget becomes more important as you face income changes. Stress and worry associated with these changes drain your energy and reduce motivation.

If you’re wondering how to boost energy levels when you’re in a bit of a slump, check out our favourite suggestions to nurture your mental wellbeing.

1. Get moving! Moving your body keeps you physically healthy and works wonders for your headspace too. Release some happy hormones, loosen those limbs, and leave stress and worry behind.
2. Stay connected. Social connection is important for all of us. It creates a sense of belonging and of being valued.
3. Love your pet. Caring for a pet increases your physical activity, helps you meet new people, and offers companionship, all of which release feel-good endorphins.
4. Pursue your passion. Hobbies provide a sense of purpose, fulfilment, achievement, and, importantly, relaxation and a stress release.
5. Be in the moment. Relaxation techniques such as meditation, breathwork, yoga and mindfulness can reduce stress and improve clarity.

Nurturing your mental health will empower you on the path to more energy and vitality for now and into the future.